Greek Yogurt (Low-Fat)
A dairy product that is low in sodium and high in protein, making it a good DASH diet option for breakfast, snacks, and cooking.
Nutritional Information
Calories 145 per 1 cup (245g)
Sodium 88mg per 1 cup (245g)
Potassium 345mg per 1 cup (245g)
Fiber 0g per 1 cup (245g)
Introduction
Low-fat Greek yogurt is a dairy product that is low in sodium and high in protein, making it
a good DASH diet option for breakfast, snacks, and cooking. With its thicker texture and higher
protein content than regular yogurt, Greek yogurt offers versatility in both sweet and savory
applications.
Health Benefits
- Naturally low in sodium
- High in protein
- Low-fat version aligns with DASH dairy recommendations
- Provides calcium as part of a balanced diet
- Contains probiotics
Preparation & Cooking
Greek yogurt can be enjoyed plain or with additions like fresh fruits, nuts, or a small amount
of honey. It works well in smoothies and shakes, can be used as a base for dips and spreads,
and serves as a substitute for sour cream or mayonnaise in many recipes. Greek yogurt can also
be used in baking as a substitute for other dairy products. No special preparation is needed—it's
ready to use straight from the container.
Storage
Greek yogurt must be refrigerated and should be used by the expiration date. Keep it sealed
when not in use to maintain freshness. Once opened, use within the recommended time frame on
the package. Greek yogurt can be frozen, but the texture will change, so it's best used fresh.
Store in the coldest part of the refrigerator.
Cooking Tips
- Look for low-fat or non-fat versions to align with DASH recommendations
- Check for added sugars in flavored varieties—plain offers most flexibility
- Plain Greek yogurt can be used in both sweet and savory dishes
- Look for brands with live active cultures
- Check expiration date when purchasing